Three Types of Strength Training Routines
In the last article I discussed three basic training strategies that are used to build strength. The most common is max effort overload training which works wonderfully for intermediate lifters. Max effort overload training simply means to push with maximum effort until you fail to do any more reps with the amount of weight you are using (i.e. training to failure). When using this strategy, the training stress is very substantial and it is best to frequently switch exercises to avoid overtraining the same exercises.
Linear Periodization: Progressive Overload
The second method is progressive overload or linear periodization where a lifter starts out with fairly light weights for eight to twelve reps. They then add to a little to the amount of weight they are lifting every week until they reach a very heavy weight by the end of a training cycle. As weight is added from week to week, the amount of reps that are done throughout the cycle will decreased appropriately to match the weight.
Repeating the Same Workouts
The last method is based on repeating the exact same workouts until they become easier; then a little weight is added and the process is repeated. This strategy is based on using moderately difficult workouts on a frequent basis. To make it work, a set should never be pushed past the point where rep speed starts to slow down, and a lifter should never push past the point of being at full strength at any point during the workout. Over time, the repeated workouts become easier so that weight can be added without the workouts ever becoming difficult.
Mixed Strength Training Routines
The three strategies can be used separately, or they can be combined together within a cycle of strength training routines. In this article, a mixture or the combing of strategies into a cycle will be addressed. Since most of the workouts are based on high frequency training where the same workouts are repeated for part of the week or cycle, it is best to do just a few basic exercises per workout (i.e squats, presses, and a pulling exercise). Too many exercises with high frequency training is a recipe for an overtraining disaster. The first workout listed is an example of a workout that incorporates all three training strategies into a week of training.
The second workout utilizes two strategies. The main basis of the workouts is to keep repeating a simple workout five to six days per week until it become easy enough to add a little weight without the workout ever becoming difficult. The second strategy is to use the max effort overload principle by training to failure every ten to fourteen days.
The third workout is combination of repeating the same workouts for most of the week and doing a linear periodization cycle by adding weight every Fridays over the course of nine weeks.
If you love variety and experimenting with your workouts, then you can try these routines. Best of training to you.